Katsumi Nakamura (top Japanese fitness instructor) "Deep trunk muscles" (core muscles) are the most important core of the human body! The so-called "trunk" refers to the parts other than fingers, hands and feet, and is the "main axis" of the body. Only by really exercising deep muscles and improving "trunk strength" can we effectively transfer the strength of the body to the limbs. Whether doing fitness or engaging in various sports, we will get twice the result with half the effort! Warm up and soothe the shoulder blades. When the muscles of the scapula are too tight, you can't move your body smoothly. Cooperate with breathing, exercise slowly and relieve muscle stiffness! Pencil at scapula 1, palm up, arms bent. Inhale, move your elbows back parallel and expand your chest. Back 2, exhale, arch your back, stretch your arms forward, and put your hands together (palms outward). 1 and 2 are repeated 4 times. Somatosensory focus on imagining that there is a pencil behind, and try to achieve a chest-expanding posture with shoulder blades together. Draw a semicircle with the back of your hand inward and your arms facing your body. Open the scapula. Huh? Inhale like mushrooms after rain, hold your arms high, put your hands together and straighten your spine. Enlarge the chest. Palm out. Exhale and bend your arms downward (the upper arm is parallel to your shoulders). Huh? The focus of somatosensory is to pull down the elbow. When the shoulder blades are together, the neck sticks out of the soil like mushrooms after rain and stretches straight up. The palms are reversed, the upper arm is close to the side, the forearm is inclined to the body, and the distance between the left and right little fingers is shortened. Huh? Start an action, expand the space in the box, and relax when doing the action. Keep the shape of the box and let the whole body stretch greatly! Lie on your stomach with your arms stretched out at your sides, palms facing down, and your forehead on the mat. Consciousness is concentrated on the box. Put your arm on the mat. Leave the palm of your hand slightly away from the mat and move your arm upward in a sliding way. Draw a semicircle with your arms in the direction of your head, with your hands crossed. The palms overlap. This article is taken from the basic core training before fitness/Katsumi Nakamura/Apple House Press.